* Exported from MasterCook * Age Busting Foods (Antioxidant Rich) Recipe By :Prevention Mag, Sept 1999 (Tufts Research Center on Aging) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- __________________________________________ RED ZONE: 1200 average points per serving __________________________________________ Fruit: -- Antioxidant Points: 1/2 cup Blueberries -- 1740 1/2 cup Blackberries -- 1466 1/2 cup Strawberries -- 1170 1 medium Orange -- 983 3 whole Prunes -- 1454 --- Vegetables: 1/2 cup Spinach (cooked) -- 1021 1/2 cup Kale (cooked) -- 1024 1/2 cup Beets (cooked) -- 891 --- Juice: 6 ounces Concord Grape Juice -- 2608 6 ounces CranBlueberry Juice Cocktail -- 976 __________________________________________ GREEN ZONE: 500 average points per serving __________________________________________ Fruit: -- Antioxidant Points: 1/2 cup Green Grapes -- 357 1/2 cup Red Grapes -- 569 1 medium Plum -- 626 1/2 medium Pink Grapefruit -- 594 12 whole Cherries -- 547 1 medium Kiwifruit -- 458 1/2 ounce Raisins -- 396 1/2 cup Avocado -- 597 --- Vegetables: 1/2 cup Brussels Sprouts (cooked) -- 692 1 medium Baked Potato -- 575 1 medium Baked Sweet Potato -- 433 1/2 cup Corn (cooked) -- 549 1/2 cup Red Bell Pepper -- 529 1/2 cup White Mushrooms -- 487 1/2 cup Onions -- 360 --- Juice: 6 ounces Grapefruit Juice -- 637 6 ounces Orange Juice -- 571 6 ounces Apple Juice -- 442 6 ounces Tomato Juice -- 614 6 ounces V-8 Juice Cocktail -- 529 __________________________________________ BLUE ZONE: 200 average points per serving __________________________________________ Fruit: -- Antioxidant Points: 1/2 cup Cantaloupe -- 197 1/2 cup Honeydew -- 82 1/2 cup Watermelon -- 79 1 medium Apple -- 301 1 large Peach -- 248 1 medium Pear -- 222 1 small Banana -- 223 3 medium Apricots -- 172 --- Vegetables: 1 medium Tomato -- 116 1/2 cup Yellow Squash (cooked) -- 107 1/2 cup Eggplant -- 326 1/2 cup Broccoli -- 316 1/2 cup Cabbage (cooked) -- 154 1/2 cup Cauliflower (cooked) -- 200 1/2 cup Carrots (cooked) -- 256 1/2 cup Carrots -- 126 1/2 cup String Beans (cooked) -- 202 1 medium Celery Stalk -- 24 1/2 cup Cucumber -- 36 1/2 cup Iceberg Lettuce -- 32 1/2 cup Loose-Leaf Lettuce -- 73 1/2 cup Spinach -- 182 --- Juice: 6 ounces Cranberry Juice Cocktail -- 282 GOAL: 5,000 points which equates to: 3 servings from each group per day Think: 3 before noon 3 in the afternoon 3 between dinner and bed >From: Ellen C. - - - - - - - - - - - - - - - - - - - 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Amaranth Stir Fry Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grains & Cereals Low Fat Theme - Pumpkin Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Amaranth -- uncooked 1/8 Tsp Sea salt 1 Tbsp Olive oil 1 cups Leeks -- sliced 1/2 cups Mushrooms -- sliced 1/2 cups Green peppers -- sliced 1 Tsp Soy Sauce, Low Sodium 1/2 cups Whole wheat bread crumbs 1/2 cups Scallions -- sliced 1/2 cups Pumpkin seeds -- toasted Rinse and drain amaranth. Dry roast amaranth in a heavy skillet over medium heat for 5 minutes. Bring 3 cups water and salt to a boil. Stir in amaranth and return to a boil. Lower heat and place a flame deflector or heat diffuser under the pot. Cover and simmer for 35 minutes or until all water is absorbed, stirring occasionally. Heat a skillet and brush generously with oil. Add leeks and saute for 5 minutes. Add mushrooms and peppers and saute for 10 minutes, stirring often. Sprinkle with soy sauce and one teaspoon water. Sprinkle bread crumbs over top of vegetables. Place amaranth on top of crumbs. Cover and heat through. Stir to combine all ingredients, place in a serving dish and garnish with scallions and pumpkin seeds. >From DEEANNE's recipe files >From: SirRedhawk@aol.com From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 210.6 Total Fat 6.1g Sat Fat 1.2g Carb 33.3g Fib 6.5g Pro 7.5g Sod 151mg CFF 25.1% * Exported from MasterCook * Amaretto Pumpkin Pie Recipe By :Cooking Light Magazine, November/December 1995, page 146 Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pies, Crusts & Pastry Theme - Pumpkin Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup amaretti cookie crumbs --about 32 large cookies 1 egg white -- lightly beaten nonstick cooking spray 2 cups unsweetened canned applesauce 1 1/3 cups 2% low-fat milk 1/2 cup firmly packed brown sugar 1 tablespoon all-purpose flour 3 tablespoons amaretto 1/2 teaspoon salt 1 1/2 teaspoons ground cinnamon 1 1/2 teaspoons vanilla 1/4 teaspoon ground ginger 1/4 teaspoon almond extract 2 egg whites -- lightly beaten 1 egg -- lightly beaten Combine crumbs and 1 egg white in a bowl; toss with a fork until moistened. Press firmly into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 375 oF or 10 minutes; let cool on a wire rack. Combine pumpkin and remaining ingredients in a large bowl; stir with a wire whisk until smooth. Pour pumpkin mixture into prepared crust. Bake at 375 oF for 45 minutes or until a knife inserted in center comes out clean; let cool completely on a wire rack. Yield: 8 servings (serving size: 1 wedge). Calories 170 (14% from fat); protein 3.2g; fat 2.6g (sat 0.8g, mono 0.5g, poly 0.2g); carbohydrates 29.1g; fiber 2.6g; cholesterol 30mg; iron 1.4mg; sodium 207mg; calcium 87mg. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Anna's Date Bread Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Cut-Up Dates 1 1/2 cups Boiling Water 1 Tbsp Baking Soda 1 Tsp Vanilla 4 Tbsp Melted Butter 3 3/4 cups All-Purpose Flour 2 Eggs -- Beaten Lightly 1 1/2 cups Sugar Put dates in water. Let stand and add soda. Let stand some more. Mix flour and salt. Beat eggs until light. Add sugar slowly, vanilla and butter. Add date mixture and flour. Put into 2 greased bread loaf pans. Bake at 325F for 1 hour. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 239.9 Total Fat 3.7g Sat Fat 2g Carb 48.5g Fib 0.8g Pro 3.9g Sod 273mg CFF 13.7& * Exported from MasterCook * Apple Pandowdy Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Pies, Crusts & Pastry Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- one batch pie crust 8 cups peeled baking apples -- cored, and sliced 1/2 cup real maple syrup 1/2 cup dark brown sugar 1/2 teaspoon cinnamon 1 teaspoon freshly grated nutmeg 1/2 teaspoon ground ginger 5 tablespoons butter or diet margarine -- melted whipped cream or ice cream Preheat oven to 350 degrees. Heavily butter an 11 x 7 inch baking dish. Roll the dough out 1/4 inch thick and cut into 1/2 inch strips. Spread the apples along the bottom of the dish and drizzle with the maple syrup. In a small bowl mix together the brown sugar and spices. Sprinkle the brown sugar mixture on top of the apples. Lay the pastry strips over the apples in a latticework and brush with the butter. Bake for 1 hour, or until the apples are soft and the crust is golden brown. Description: "What is a pandowdy? Good question. It is an old fashioned apple dessert somewhat similar to an apple pie. Kinda. It is very easy to make and a pleasure to eat." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Pumpkin Butter Recipe By :Family Circle, 11/2/96, pg 121 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Spreads & Sandwiches Theme - Pumpkin Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Lbs Apples -- Mcintosh 2 1/2 cups Apple Cider 1 1/2 cups Sugar 1 Cinnamon Stick -- About 5" Long 1 3/4 cups Pumpkin -- Solid-Pack Peel and core apples; reserve peels and cores. Combine peels, cores and 2 cups cider in a saucepan. Bring to boiling over high heat. Reduce heat to low; cover and simmer 30 minutes. Press mixture through food mill or sieve, to extract juice. Reserve juice; discard peels and cores. Meanwhile, combine apples with sugar, cinnamon stick and remaining 1/2 cup cider in large nonaluminum saucepan. Bring to boiling over medium eat. Reduce heat to low; cover and simmer, stirring occasionally, for 20 to 40 minutes or until apples begin to fall apart. Add reserved juice to apples. Bring to boil. Reduce heat; simmer, uncovered, stirring occasionally, 45 to 60 minutes or until thick. Discard cinnamon stick. Stir in pumpkin. Heat oven to 300F. Pour mixture into large, shallow roasting pan. With oven door slightly ajar, bake, stirring every 15 minutes, for 1 to 1 1/2 hrs, or until thick enough to spread. Spoon into sterilized 1/2 pint canning jars. leaving 1/2" headspace. Wipe rims and threads clean. Top with hot lids; screw bands on firmly. Process in boiling water bath 5 minutes. Remove to wire rack to cool completely. Store in cook dark place up to 6 months. Cal 25, Fat 0g, Carb 6g, Pro 0g, Sod 0mg Exchanges: 4/5 fruit From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Apple Snackin' Cake Recipe By :Cooking Light, Sept 1993, page 73 Serving Size : 9 Preparation Time :0:15 Categories : Cakes & Frostings Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Vegetable cooking spray 2 tbsps margarine -- softened 1/3 cups sugar 2 egg whites 1/3 cups skim milk 1/3 cups unsweetened applesauce 1 tsp vanilla extract 1 1/3 cups all-purpose flour 2 tsps baking powder 1/4 tsp salt 3 cups apple slices -- Golden Delicious thinly sliced 3 tbsps all-purpose flour 3 tbsps brown sugar 1/4 tsp ground cinnamon 1 tbsp margarine -- melted Line a 9-inch square baking pan with aluminum foil, allowing 6 inches of foil to extend over two opposite sides of pan. Coat foil with cooking spray; set aside. Cream 2 tablespoons margarine and sugar at medium speed of an electric mixer until light and fluffy (about 5 minutes). Add egg whites; beat 2 minutes at medium speed or until well blended. Add milk, applesauce, and vanilla; mix well. Combine 1-1/3 cups flour, baking powder, and salt. Add to creamed mixture, stirring just until moistened. Spread into prepared pan; arrange apple slices in a single layer in 3 rows, core side down, on top of batter, pressing gently into batter. Combine 3 tablespoons flour, brown sugar, and cinnamon; stir well. Add melted margarine, and toss well; sprinkle over apples. Bake at 350 deg for 45 minutes or until browned; cool completely in pan. Yield: 9 servings (serving size: 3-inch square piece). Message From "Susan Cahill" to The TNT Recipes List. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : 4 WW points Tried this last night with some of my newly bought Jonagold apples from my local orchard. It's great. The cake part tastes sort of like the cake in a pineapple upside down cake. Thanks go to Sue Cahill for originally posting a great recipe. * Exported from MasterCook * Applesauce Spice Cake With Cream Cheese Icing Recipe By :Cooking Light Serving Size : 20 Preparation Time :0:00 Categories : Cakes & Frostings Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Cups Packed Brown Sugar 1/2 Cup Light Margarine -- Chilled 1 1/2 Cups Chunky Applesauce 1/4 Cup Apple Butter 2 Large Egg Whites 1 Large Egg 3 Cups All-Purpose Flour 2 Teaspoons Baking Soda 1 Teaspoon Ground Cinnamon 1/2 Teaspoon Ground Nutmeg 1/4 Teaspoon Salt 1 Cup Raisins Vegetable Cooking Spray 1/4 Cup Chopped Pecans -- Toasted --Cream Cheese Icing--- 1 1/2 Teaspoons Light Margarine -- Chilled 8 Ounces Light Cream Cheese -- Chilled 2 Cups Sifted Powdered Sugar 1 Teaspoon Vanilla Extract Preheat oven to 350F. Beat sugar and butter at medium speed of a mixer until well blended (about 5 minutes). Add applesauce, apple butter, egg whites, and egg; beat well. Add flour and next 4 ingredients (flour through salt); beat well. Stir in raisins. Pour batter into a 13X9 inch baking pan coated with cooking spray. Bake at 350F for 45 minutes or until a wooden pick inserted in center comes out clean. Cool completely on a wire rack. Spread cream cheese icing over cake, and sprinkle with pecans. Cream Cheese Icing: Beat butter and cheese at high speed of a mixer until fluffy. Add sugar; beat at low speed until well blended. Add vanilla; beat well. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Applesauce, Everyday Recipe By :PennyBakes@aol.com Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium lemon -- squeezed 8 cups water -- to 10 cups 10 apples -- cored,peeled * -- and cut in quarters 1/4 cup water 1 tablespoon brown sugar -- to 2 tbsp cinnamon -- to taste I make applesauce weekly in the Fall. It's so easy and tastes so much better than the bottled stuff. Here's the "recipe". 1 medium lemon, squeezed into a potful of water (8-0 cups) 10 apples, cored, peeled and cut into quarters - * (mixture of Macintosh and Yellow Delicious works well - the Macs cook faster, so you get a lumpy mixture) - dipped into the lemon-water, and then drained 1/4 cup water Place the apples and water in a microwave save container, cover with plastic wrap, and microwave for 15 minutes. Stir and mash on the apples to break them up a bit. Microwave for 5-10 minutes longer until the applesauce is the consistency you like. Sprinkle on 1 to 2 tablespoons brown sugar, and a sprinkling of cinnamon- both sugar and cinnamon are to taste. Stir, cool and refrigerate. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Arthritis: Food To Fight Arthritis Pain Recipe By :Lauri Aesoph, N.D. Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cherries and berries OMEGA-3 Fruits and vegetables garlic ginger green tea capsicum papaya and pineapple shiitake mushroom turmeric More than 2 million people suffer from rheumatoid arthritis pain, with another 21 million affected by osteoarthritis. There is also gout, lupus and fibromyalgia; all forms of arthritis. Most people think that rheumatoid arthritis is a disease of the elderly. Actually, arthritis hits most commonly in people between the ages of 20 and 40 years of age. Those people suffering from osteoarthritis can expect to feel it in their thirties. Osteoarthritis is the disease that causes pain from the wear and tear of joint cartilage. Some people rely heavily on NSAIDS, or anti-inflammatory drugs. NSAID's don't promote healing, although they reduce the pain and swelling. Frequent use of these drugs can lead to stomach irritation, increased bleeding, and impaired kidney function. Lauri Aesoph, N.D., wrote "How to Eat Away Arthritis." Not that junk foods cause arthritis, but certain foods often trigger food allergies, which may weaken the immune system. There are foods that naturally help reduce inflammation. Spices, botanicals, teas, and certain oils, can boost your healing capability. Aesoph explains that some foods exacerbate inflammation. Animal fats contain arachidonic acid; a natural inflammatory. Nightshade foods such as tomatoes, potatoes, eggplant, and peppers, are believed to contribute to inflammation and inhibit joint repair. Here are the top ten foods that help reduce joint pain and stiffness: Cherries and berries - contain antioxidants that protect cartilage. Strawberries, blueberries, and cranberries are also good. Omega-3 fatty acids - walnut, primrose, borage, grapeseed, and flaxseed oils. These fatty acids are also found in fish such as salmon. Fruits and vegetables - high in fiber, minerals, vitamins, and antioxidants. The more you eat, the better. Garlic - Not only an anti-inflammatory, but also an antibiotic as well. Take the real thing or odorless garlic capsules. Ginger - Spices up dishes, while inhibiting pain-producing prostaglandins. Green tea - Contains polyphenols that fight oxidants. Drink 5 cups or more daily. Hot peppers - Considered anti-inflammatory, along with an analgesic. Paprika, jalapeno, and cayenne are all great. Capsicum is a topical creme that can be found in health food stores. Papaya and pineapple - Two important enzymes, bromelain and papain are great anti-inflammatories. Eat fresh if possible. Shiitake mushrooms - Help boost the immune system. Great in salads, stir fry, and soups. Turmeric - A spice that reduces inflammation if taken liberally each day. Can be taken in supplement form. Source: "How to Eat Away Arthritis" S(Collection): "http://abcnews.go.com/local/kabc/OnAir/28987_9151999.html#Food" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Asian Salsa Recipe By :Trish Morrissey, exec chef, Philadelphia Fish & Co. Serving Size : 12 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Low Fat Oriental Salsa Theme - Japan Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon sesame oil 2 cloves garlic -- minced 1 pound shiitake or button mushrooms -- sliced thin 4 scallions -- sliced thin 2 ounces sake or dry vermouth 1 ounce low sodium soy sauce 1 pound plum tomatoes -- 1/4-inch dice 1/2 jalapeno pepper -- minced 2 tablespoons lime juice Nonstick cooking spray Heat a large saute pan over medium heat. Remove pan from heat and spray with nonstick cooking spray. Return pan to heat and add sesame oil, mushrooms and garlic. Saute for 2 minutes. Pour in sake and continue to cook until the mushrooms are tender. Remove from heat and let cool. Add remaining ingredients. Serve Chilled. Aprox yield serves 12. Each serving contains approximately 35 calories, 1 gram protein, 1 gram fat and 5 grams carbohydrate, 5g fiber. Source: "Jefferson Health System's Dining With Heart Program: super Snax (Philadelphia chefs)" S(Collection): "Independent Blue Cross (www.ibx.com/healthnyou/library) on 14 Oct 1999" Yield: "2 cups" From Pat_H - - - - - - - - - - - - - - - - - - - Serving Ideas : Honey-Wasabi Won Ton Chips * Exported from MasterCook * Baked Chicken And Ziti Recipe By :Weight Watchers Simply the Best Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Chicken Eat-Lf Mailing List Low Fat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 lb skinless boneless chicken breast -- cut into 1/4" strips 1 onion -- chopped 2 cloves garlic -- minced 28 ozs crushed tomatoes -- no salt added 1 tsp black pepper 1/2 tsp Italian Seasoning 2 cups penne pasta 2/3 cups fat-free ricotta cheese 1/3 cups shredded lowfat mozzarella cheese 2 tbsps grated parmesan cheese 1. Spray a large nonstick skillet with nonstick cooking spray; heat. Add the chicken and cook, turning as needed, until lightly browned, 5-6 minutes. Transfer to a plate. 2. Preheat the oven to 375 degrees. 3. Spray the same skillet with more nonstick cooking spray. Add the onion and garlic; cook, stirring as needed, until softened, about 5 minutes. Add the tomatoes, Italian seasoning and pepper; bring to a boil. Reduce the heat and simmer, uncovered, stirring as needed, until the mixture is thickened slightly, 8-10 minutes. 4. Meanwhile, cook the ziti according to package directions. Drain and mix with the ricotta cheese. 5. Pour half of the tomato mixture into a 13X9" baking pan, layer with the ziti mixture, the chicken and the remaining tomato mixture. Sprinkle with the cheeses. Bake until hot and bubbling and the cheese is melted, 15-20 minutes. Message From Nickaduck@aol.com to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 7 WW points per serving I had this for dinner tonight. It was originally posted by "Nickaduck" to TNT It was good, and I'll definitely make it again, but I think I would like the consistency and flavor of spaghetti sauce better. I would then leave out the whole step of sauteing the onion and garlic. I use Barilla and it doesn't change the Weight Watcher point count too much. This is huge for 4 servings. If you eat smaller servings this is more like 6 servings. * Exported from MasterCook * Baked Squash Recipe By :"Lean and Luscious and Meatless" by Hinman and Snyder Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Theme - Pumpkin Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Packages Frozen squash -- Thawed -- (About 6 C) 1/2 Cup Oat Bran -- Toasted 1/2 Cup Maple syrup 1 Cup Nonfat Dry Buttermilk -- Or Nonfat Dry Milk Or The Vegan Equivalent 1 Tbsp Grated Orange Peel 1 1/2 Tsp Pumpkin Pie Spice Mix together oat bran, dry milk, orange peel, and seasoning. Whisk in squash and syrup. Bake at 350F in a large rectangular pan (I use glass) for about an hour. Serve hot or cold. Notes: 1. I buy oat bran in bulk. Toast it at 350F on a cookie sheet with edges. Stir every 10 minutes until light brown. I add the orange peel at this point and store it in the refrigerator. Do not add the orange peel before toasting, it burns. Already grated orange peel is available but the fresh tastes better. 2. I have made this with many different kinds of squash and or sweet potatoes. They are all good. The frozen squash is just the easiest. 3. Original recipe calls for cinnamon, I like the taste with the pumpkin pie spice but I've used others. I did not like plain clove. >from "Lean and Luscious and Meatless" by Hinman and Snyder. > From: Nancy L Fulton converted to MM by Donna Webster From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Baking Pan Sizes - Info Recipe By :Family Circle, 4/97 Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- ***** Usually you can substitute a pan of equal volume if you don't have the exact-size pan called for in the recipe. However, keep these general rules in mind: If the baking pan is made of glass rather than metal, or is shallower than the one called for, reduce baking time by 25%. If baking pan is deeper than the one called for, increase baking time by 25%. Baking pan called for: 4 Cup baking dish You may substitute: 9" pie pan 8 x 1 1/4" round layer-cake pan 73/8 x 3 5/8 x 2 5/8" loaf pan Baking pan called for: 6 Cup baking dish You may substitute: 10" pie pan 8 x 2" round layer-cake pan 9 x 1 1/2" round layer-cake pan 8 1/2 x 3 5/8 x 2 5/8" round loaf pan Baking pan called for: 8 Cup baking dish You may substitute: 9 x 2" round layer-cake pan 8 x 8 x 2" square cake pan 9 x 9 x 1 1/2" square cake pan 9 x 5 x 3" loaf pan Baking pan called for: three 8" round layer-cake pans You may substitute: two 9" square cake pans Baking pan called for: two 9" round layer-cake pans You may substitute: two 8" square cake pans 13 x 9 x 2" baking dish From Reggie Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Banana Chocolate Shake Recipe By :The Mayo Clinic Williams-Sonoma Cookbook Serving Size : 2 Preparation Time :0:03 Categories : Beverages Breakfast Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large bananas -- frozen, cut into pie 2 cups nonfat milk -- cold 1 teaspoon vanilla 2 tablespoons unsweetened cocoa powder In a blender, combine the bananas, milk, vanilla, and cocoa. Blend until light and frothy, about 30 seconds. Divide between 2 glasses and serve. Input into MC5 by JaneStarr@home.com in CT. Posted to MC-Recipes 5/30/99 -- 4 Points Description: "A Delicious Way To Boost Calcium" Copyright: "1998 Time-Life Books" Start to Finish Time: "0:03" From Janestarr@home.com - - - - - - - - - - - - - - - - - - - NOTES : "To give this shake a fluffy texture, choose firm but ripe bananas, then peel and freeze them for at least 1 hour -- or as long as overnight -- before blending the drinks. Because each serving contains so much milk, this shake is a delicious way to boost calcium." Per book: 224 cals, 2 g fat, 4 g fiber = 4 WW Points * Exported from MasterCook * Bananas Foster Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons butter 6 large bananas -- peeled and quartered 6 tablespoons brown sugar 2 teaspoons cinnamon 6 tablespoons orange liqueur 6 tablespoons rum 6 scoops nonfat french vanilla ice cream Melt the butter in a 1 quart casserole. Roll the bananas in the butter. Sprinkle the brown sugar and the cinnamon over the bananas. Microwave for 2 1/2 minutes on high or until the sugar begins to melt. Pour the liqueur and rum over the hot bananas. Ignite. When the flame dies down serve over ice cream. Description: "This is a very easy dish that can be quickly cooked in the microwave. With the exception of the crowning touch, which is best done by hand. You can make this whole dish in about 5 minutes and it looks marvelous." From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Barbecued Sweet Potatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Grilled, Smoked, Bbq Low Fat Sweet Potatoes & Yams Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 Tbsp Ketchup 1 Tbsp Worcestershire Sauce 1 Tbsp Red Wine Vinegar 1 Tsp Yellow Mustard 1/2 Tsp Freshly Ground Black Pepper 1 Lb Sweet Potatoes Prepare grill for a medium fire. In small bowl, combine ketchup, Worcestershire sauce, vinegar, mustard and pepper; mix well. Brush potato slices on both sides with ketchup mixture. Grill, turning frequently and brushing with remaining ketchup mixture until cooked through, 4 minutes per side. Divide among 4 plates. Serve warm. Serves 4 From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Basil Chicken Packets Recipe By :Reynolds Wrap recipe packet Serving Size : 4 Preparation Time :0:20 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 Skinless Boneless Chicken Breast Halves 2 Tbsp Chopped Fresh Parsley 1 Tbsp Grated Lemon Rind 1 1/2 Tsp Dried Basil 1/2 Tsp Salt -- Or Seasoned Salt 2 Med Yellow Squash -- Sliced 1 Med Red Bell Pepper -- Cut In Rings Freshly Ground Pepper -- To Taste 4 sheets (12 x 18" each) Reynolds Wrap Everyday Heavy Duty Aluminum Foil Preheat oven to 450F or preheat grill to med-high. Center one chicken breast half on each sheet of Reynolds Wrap Everyday Heavy Duty Aluminum Foil. Combine parsley, lemon peel, basil and salt; sprinkle over chicken. Top with yellow squash and red pepper. Sprinkle chicken and vegetables with pepper. Bring up sides of foil and double fold. Double fold ends to form a packet, leaving room for heat circulation inside packet. Repeat to make 4 packets. Bake 16 - 18 min on a cookie sheet in oven OR Grill 11 - 13 min in covered grill. Makes 4 servings This was very good!! We had to cook it longer ... so your cooking times may vary from the recipe. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : I made this for dinner tonite ... along with a baked sweet potato ... quick and easy and not much to clean up. We have started using those disposable gloves when we work with raw chicken. Do any of you do this too?? This was very good!! We had to cook it longer ... so your cooking times may vary from the recipe. Cal 119.8 Total Fat 1.7g Sat Fat 0.4g Carb 4.6g Fib 1.9g Pro 21.5g Sod 329mg CFF 12.5% * Exported from MasterCook * Bean And Chard Soup Recipe By :revisions by Kristin Lynch Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Soups & Stews Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 lb Swiss chard -- wash and stem 4 anchovies -- pat with paper towel to remove excess oil 1 Tbsp fresh rosemary 4 med garlic cloves -- peel and mince 1 can cannellini beans -- rinsed and drained 4 cups fat-free chicken broth -- Swanson's 99% fat free 1 1/4 cups shell pasta -- cook and drain 1 tbsp balsamic vinegar In a medium saucepan, cook the chard with 1/2 cup (125 ml) water and the salt over medium heat until tender. Drain the chard, reserving any liquid that remains. Coarsely chop the chard. Very finely chop anchovies together with the rosemary. In a medium saucepan, sprayed with Pam, saute the onion until almost translucent. Add garlic, anchovies and rosemary. Stir until fragrant then add chicken stock. Stir in the beans and heat. Then add the chard with it's reserved liquid, season with salt and pepper. Add the cooked pasta. Heat through. Just before serving add vinegar. Garnish with parmesan if desired. Makes about 5 cups (1.25 liters); 4 first-course servings. Description: "Wonderfully flavorful." Source: "A variation of a recipe taken from Epicurious" From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : The original recipe called for about 1/3 c. olive oil. Don't be afraid of the anchovies, you don't taste them. They give a wonderful depth of flavor though. Instead of chard you could use kale. We had this for dinner the other night. It's very good. Quick and easy too. The chard can be cooked a day ahead, chopped, and stored with it's liquid in the refrigerator. * Exported from MasterCook * Beef And Mushroom Stew Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Pound Extra Lean Beef Vegetable Cooking Spray 1 Cup Chopped Onion 2 Tablespoons All-Purpose Flour 1/8 Teaspoon Salt 1/4 Teaspoon Pepper 3 Cups Button Mushrooms -- Halved 1 Cup Dry Vermouth 1 Cup Low-Salt Chicken Broth 3 Tablespoons Fresh Orange Juice 1 Teaspoon Dried Basil 1/2 Teaspoon Dried Thyme 3 Garlic Cloves -- Crushed 14 1/2 Ounces Diced Tomatoes -- Undrained Flat Leaf Parsley Sprigs -- Optional Trim fat from beef; cut beef into 1 inch cubes. Place a large nonstick skillet coated with cooking spray; over medium high heat until hot. Add beef and onion; saute 5 minutes. Combine flour, salt, and pepper; sprinkle over beef mixture, and cook 1 minute, stirring constantly. Add mushrooms and next 7 ingredients (mushrooms through tomatoes); bring to a boil. Reduce heat, and simmer uncovered, 40 minutes or until beef is tender, stirring occasionally. Garnish with parsley if desired. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Beef And Vegetable Ragout Recipe By :Cooking Light Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds Lean beef brisket Vegetable Cooking Spray 1 Teaspoon Vegetable Oil 1 1/2 Cups Water 1 Teaspoon Beef Bouillon Cubes 1/2 Teaspoon Pepper 1/4 Teaspoon Salt 2 Garlic Cloves -- Minced 12 Ounces Beer 1 1/2 Pounds Carrots -- Cut In 1/2" Slices 1/2 Pound Red Potatoes -- Cut In 1/2" Cubes 4 Cups Leeks -- Thinly Sliced 2 Cups Mushrooms -- Halved Trim fat from brisket, and cut brisket into 1 inch cubes. Coat a large Dutch oven with cooking spray; add vegetable oil, and place over medium-high heat until hot. Add brisket, and cook 4 minutes or until browned. Drain brisket well; wipe drippings from pan with a paper towel. Return brisket to pan. Add water and next 5 ingredients (water through beer), and bring to a boil. Cover, reduce heat, and simmer 1 hour. Add the carrots and potatoes; cover and simmer 2 hours. Add leeks and mushrooms; cover and simmer an additional 30 minutes or until beef is very tender. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Biga (Sourdough Starter) Recipe By :Lynn Alley Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon active dry yeast 2 cups warm water 3 1/2 cups flour 1/2 cup flour -- (optional) To make a quick biga or starter, mix 1 tsp active dry yeast, 2 cups warm water and 3 1/2 to 4 cups flour together and let sit for 24 hours to ripen. Yield: "8 cups" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Black Bean Vinaigrette Recipe By :Tetsuya Wakuka, Chef, Tetsuya's, Sydney Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Salad Dressings Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon black bean garlic sauce -- (bottled) 1 tablespoon minced shallot or mild red onion 1 1/2 teaspoons minced ginger 1/2 teaspoon minced garlic 1 tablespoon extra virgin olive oil 2 1/4 teaspoons rice wine vinegar 1 1/2 teaspoons mirin 1/4 teaspoon low sodium soy sauce 1 pinch sugar -- optional Combine all the vinaigrette ingredients. Serving Ideas : Chopped salad: tossed greens and minced vegetables. Pasta salad with lettuce, vegetables, grilled poultry or mushroom. Dipping sauce for appetizers and kabobs. See Rotisserie Turkey Breast Salad with black Bean Vinaigrette. Description: "Olive oil and black bean sauce" Cuisine: "Asian" Source: "Food of Australia (Periplus/Crossing Press)" S(Adapted by): "Hanneman (kitpath@earthlink.net)" Yield: "1 cup" - - - - - - - - - - - - - - - - - - - NOTES : Asian seasonings and olive oil make an unusual vinaigrette that teased our taste buds. The recipe comes from Chef Tetsuya Wakuda of Tesuya's in Syndey, where he serves the vinaigrette with a seafood appetizer. Try it with a pasta and grilled poultry or mushroom salad. Tested 1999-Oct. --- Note that there is approximately 1 gram of fat per 2 tbsp serving. * Exported from MasterCook * Breakfast Oatmeal Recipe By : Koss Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Eat-Lf Mailing List Grains & Cereals Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cups Oats -- steel-cut 2 cups Water 1 Tbsp Molasses 1 Tbsp Pumpkin Pie Spice 1/2 cups Raisins 1 Banana -- mashed Put everything in a pot, heat to boiling, reduce heat and simmer for 10 minutes. Serve with skim milk. Our second favorite breakfast: leftover rice mashed banana raisins additional sugar if desired Mix and heat in the microwave. Bob >From: "R. S. Koss" From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 483.1 Total Fat 6.1g Sat Fat 1.1g Carb 98g Fib 2.8g Pro 14.9g Sod 19mg CFF 10.8% * Exported from MasterCook * Broccoli In Spicy Orange Sauce Recipe By :The Mayo Clinic Williams-Sonoma Cookbook Serving Size : 6 Preparation Time :0:25 Categories : Eat-Lf Mailing List Low Fat Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds broccoli 1/2 cup orange juice 2 teaspoons honey 1 teaspoon Dijon mustard 1 teaspoon grated orange peel 1/2 teaspoon soy sauce, low sodium 1 clove garlic -- crushed 1/8 teaspoon red pepper flakes 1 1/2 teaspoons cornstarch 1 tablespoon water 1 teaspoon sesame seeds -- toasted 1. Trim the broccoli florets into pieces about 1 1/2 inches long. Cut the stalks crosswise into pieces about 1/3 inch thick. 2. In a large pot fitted with a steamer basket, bring 2 inches water to a boil. Add the stalks, cover, and steam for 2 minutes. Add the florets and steam for 5 minutes longer. 3. Meanwhile, in a small saucepan over medium-high heat, bring the orange juice, honey, mustard, orange zest, soy sauce, garlic and pepper flakes to a boil. 4. In a small bowl, whisk together the cornstarch and water. Stir into the orange juice mixture and cook until thickened, about 1 minute. 5. To serve, in a serving bowl, gently toss the broccoli with the sauce to coat. Sprinkle with the sesame seeds. Serving Size (1/6 recipe) According to the cookbook: Per Serving: 67 Calories, <1g Fat , 4g Fiber Weight Watcher Points: 1 From Janestarr@home.com - - - - - - - - - - - - - - - - - - - NOTES : MC formatted by inspira. Submitted by inspira on 1/21/99 to 3 Fat Chicks on a Diet Website. * Exported from MasterCook * Broccoli Rice Casserole Recipe By :Yvonne Serving Size : 8 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Rice Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages Frozen chopped broccoli -- thawed 8 ounces fat-free cheddar cheese 1 cup Instant rice 1/2 cup Onions -- chopped 1/2 cup Celery -- chopped 2 cans cream of celery soup, condensed Mix all ingredients in a 2 1/2 qt casserole that has been sprayed with Pam. Bake at 350° for one hour. Recipe can be doubled and tripled. Cal 152 Fat 3.1 Fiber 3.0 CFF 18% From Penchard@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe that I make by popular demand every Thanksgiving and Christmas. It wouldn't be the holidays with it. It doubles well and I always make it the night before and keep it in the refrigerator. * Exported from MasterCook * Brown And Black Burritos Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Mexican & Southwestern Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- diced 2 clove garlic -- minced 1 tablespoon chili powder 1/2 tablespoon cumin powder 3 cups cooked brown rice 61 ounces Kuner's Southwestern Style black beans -- undrained see note 11 ounces canned corn with peppers -- rinse and drain 8 nonfat flour tortillas -- 8 inch 1/2 cup nonfat sour cream -- extra for garnish 1/2 cups salsa -- extra for garnish 3 green onions -- sliced for garnish 1 cups lowfat cheese -- for garnish roasted red bell peppers and tomatoes, optional -- for garnish Spray a nonstick skillet with Pam. Heat and saute onion until almost translucent. Add garlic and stir until fragrant. Add spices, stirring until fragrant. Add rice beans and corn. Stir to combine and heat. Add salsa and sour cream. Heat and taste. Adjust seasoning, adding salt as needed. To serve, fill heated tortillas generously and top with sour cream, salsa, cheese, green onions, red bell peppers and tomatoes as desired. Note: If using regular black beans drain and rinse before adding to recipe. You may need to add a bit of chicken stock to make up for the lost bean juice. We thought this was very good but I'd like it a bit saucier. Next time I'll probably just add a packet of reduced sodium taco seasoning and some tomato sauce instead of the chili and cumin powder the recipe calls for. I moistened mine with some of the refried bean soup. Hubby used salsa. We both thought our way was best. This makes a ton. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve with refried bean soup and tossed salad. * Exported from MasterCook * Bulgur Wheat Bread Recipe By :Bread Machine Magic (Rehberg & Conway) p. 46 Serving Size : 10 Preparation Time :0:30 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup water 1/3 cup bulgur 1 1/8 cups water 1 tablespoon molasses 1 tablespoon honey 1 1/2 cups bread flour 1 1/2 cups whole wheat flour 1 1/2 teaspoons salt 1/2 cup rolled oats -- old fashioned 2 tablespoons cornmeal 2 tablespoons butter 2 teaspoons bread machine yeast Heat 1/2 cup water to boiling in a small saucepan and add bulgur. Cook on medium-high heat for approximately 5 to 6 minutes until all of the water is absorbed; stir occasionally. Remove pan from heat; allow bulgur to cool to room temperature. Place cooked bulgur and remaining ingredients in bread pan according to manufacturer's directions. Select regular baking cycle, medium crust setting, and start machine. Makes a 1 1/2 pound loaf. From Joanne McAndrews - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Buttermilk Bacon Mashed Potatoes Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Meats Potatoes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 lowfat bacon slices 2 pounds peeled potatoes -- cooked and mashed 1/2 cup warm nonfat buttermilk 3 tablespoons soft butter salt and pepper fresh chives Cook the bacon until crisp, drain, and crumble. Discard the fat. Whip the hot potatoes with the warm buttermilk, butter, salt, and pepper. Fold in the bacon. Garnish with chives and serve hot. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Butternut Squash Ragout Recipe By :Cooking Light, January/February 1997, page 135 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Soups & Stews Theme - Pumpkin Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons olive oil 2 cups chopped onion 4 cups peeled butternut or acorn squash -- cubed -- about 1 1/2 pounds 2 cups sliced carrot 1 cup chopped peeled celeriac 1 teaspoon curry powder 2 cloves garlic -- minced 1 cup chickpeas, canned -- drained 1 cup canned vegetable broth 1 cup no salt added tomato juice 1/2 cup chopped dried apricots 1/4 cup chopped almonds -- toasted chopped fresh parsley 3 cups cooked couscous 1. Heat oil in a large nonstick saucepan over medium heat. Add onion and next 5 ingredients (onion through garlic), and saute 2 minutes. Add chickpeas, broth, and tomato juice, and bring to a boil. Reduce heat, and simmer, uncovered, 30 minutes or until tender. Top with apricots and almonds, and sprinkle with parsley. Serve over couscous. Yield: 6 servings (serving size: 1 1/2 cups ragout with 1/2 cup couscous). From aml@skypoint.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cardamom Scented Oatmeal Pear Crisp Recipe By :Cooking Light Serving Size : 10 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Low Fat Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Cup Quick-Cooking Oats 1/2 Cup Whole-Wheat Flour 1/2 Cup Packed Dark Brown Sugar 1 Teaspoon Ground Cinnamon 6 Tablespoons Chilled Stick Margarine -- Cut Into Pieces 6 Cups Bartlett Pears -- Peeled And Cut 1/2 Cup Dried Cranberries 1/4 Cup Packed Dark Brown Sugar 1/4 Teaspoon Ground Cardamom Vanilla Frozen Yogurt -- Optional Preheat oven to 375F. Combine first 4 ingredients; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Set aside. Combine pears, cranberries, 1/4 cup brown sugar, and cardamom in a 13X9 inch baking dish; toss well. Sprinkle with oats mixture. Bake at 375F for 30 minutes or until pears are tender. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Caribbean Meat Loaf Recipe By :Cooking Light Cookbook 1995 Serving Size : 8 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Low Fat Meats Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 lbs 95% lean ground beef 1/2 cups tomato sauce 1 cups soft bread crumbs 1/4 cups Egg Beaters(r) 99% egg substitute 1/2 cups onion -- minced 2 tsps Worcestershire sauce 1/4 tsp salt 1/4 tsp pepper 1/2 cups tomato sauce 2 tbsps tomato sauce 1/4 cups crushed pineapple in juice -- drained 2 tbsps onion -- minced 1 1/2 tsps brown sugar 1 1/2 tsps lime juice 1 tsp worcestershire sauce 1/4 tsp ground allspice 1/8 tsp salt 1/8 tsp ground ginger 1/8 tsp dry mustard Combine first 8 ingredients. Shape mixture into an 8 x 4 loaf pan. Place on a rack in a roasting pan coated with Pam. Bake at 350F for 1 hour & 5 minutes. Combine remaining ingredients. Pour over meat loaf & bake an additional 5 minutes. Per serving: 250 cal, 7.9 g fat (28.2%), 46 mg chol, 583 mg sodium Notes: Sodium levels can be reduced by using no-salt added tomato sauce & low sodium worcestershire. Message From JusNeedlin@aol.com to The TNT Recipes List. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 5 WW points We tried this one last night and it was very good. The only problem was that it took much longer to cook and I even had the oven temp higher. I put the sauce on when I was supposed to according to the time cooked, but it wasn't ready and so it got diluted by the meat juices. * Exported from MasterCook * Caribbean Shrimp And Pumpkin Chowder Recipe By :Cooking Light YEAR: 1995 ISSUE: October PAGE: 143 Serving Size : 16 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Low Fat Soups & Stews Theme - Pumpkin Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Tablespoons vegetable oil 4 Cups chopped onion 2 Tablespoons Madras curry powder 1 Tablespoon ginger root -- minced and peeled 1/4 Teaspoon crushed red pepper 3 garlic cloves -- crushed 5 Cups clam juice 1 Cup diced red bell pepper 1 Cup diced yellow bell pepper 1/2 Teaspoon salt 29 Ounces no-salt-added whole tomatoes chopped and undrained 6 Ounces tomato paste -- (1 can) 1 1/2 Pounds medium shrimp -- peeled and deveined 2 Cups fresh pumpkin -- cooked 1 Cup evaporated skimmed milk 1/3 Cup minced green onions 1/4 Cup minced fresh parsley 2 Tablespoons minced fresh cilantro 2 Tablespoons lime juice Heat oil in a large Dutch oven over medium heat. Add onion; saute 7 minutes or until tender. Add curry powder, gingerroot, crushed red pepper, and garlic; saute 2 minutes. Add clam juice and next 5 ingredients (clam juice through tomato paste); bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add shrimp; cook, uncovered, 5 minutes or until shrimp is done. Stir in remaining ingredients, cook 5 minutes or until thoroughly heated. From aml@skypoint.com - - - - - - - - - - - - - - - - - - - NOTES : Madras curry powder is hotter than regular curry powder and can be found in your supermarket alongside the standard curry powder. * Exported from MasterCook * Cavatappi, John's Hot And Hoppin' Recipe By :Cooking Light Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Low Fat Pasta Vegan Vegetarian Want To Try Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Cups Water 1 1/2 Cups Frozen Blackeyed Peas 1 Teaspoon Dried Thyme 2 Bay Leaves 1/2 Cup Chopped Sun-Dried Tomatoes 1 1/2 Teaspoons Hot Pepper Sauce 4 Cups Cooked Pasta -- Cavatappi 1/2 Cup Sliced Green Onions 1/2 Cup Chopped Fresh Parsley 3 Ounces Prosciutto -- Thinly Sliced 1/4 cup hot pepper sauce 1 Tablespoon Extra-Virgin Olive Oil 1/2 Teaspoon Dry Mustard 2 Tablespoons Green Chiles -- Finely Chopped 3 Garlic Cloves -- Minced Combine first 4 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until tender. Add tomatoes and 1 1/2 teaspoons pepper sauce; simmer 5 minutes or until tomatoes are tender. Drain black-eyed pea mixture in a colander over a bowl, reserving 2 tablespoons cooking liquid. Discard bay leaves. Combine black-eyed pea mixture, pasta, onions, parsley, and prosciutto in a large bowl. Combine reserved cooking liquid, 1/4 cup pepper sauce, and remaining ingredients in small bowl, and stir well with a whisk. Pour chile mixture over pasta mixture, and toss well. Serve warm or at room temperature. From "Sherilyn" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ceylonese Eggplant Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Theme - Japan Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium Eggplants 1/4 Cup Vegetable broth 1 Tablespoon Coriander -- ground 2 Teaspoons Dried Red Peppers -- crushed 1 Lg Onion -- chopped 1 Garlic clove -- minced 2 Tablespoons Sesame seeds 2 Tablespoons Tamari Soy Sauce -- low sodium 2 Tablespoons Lemon juice 1/3 Cup Soy Milk -- Or Rice Milk 1 Tablespoon Maple syrup 2 Green chiles -- chopped Do not peel eggplants. Cut them lengthwise in quarters and then in 1/2-inch slices. Steam until tender (5-10 minutes). Saute onion, garlic, coriander and red peppers in 1/4 cup broth for about 5 minutes. When tender, spin this mixture in the blender and then return it to the pan. Add sesame seeds, tamari, lemon juice and soymilk and bring to a boil. Add syrup, green chiles and eggplant and heat through. If sauce is not thick enough, dissolve 2 tbs cornstarch in a little cold water and add to the pan. Stir and heat until thickened. Serve over brown rice. From the files of DEEANNE From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 126 Total Fat 3.6g Sat Fat 0.5g Carb 21.4g Fib 5.9g Pro 5.6g Sod 657mg CFF 23.2% * Exported from MasterCook * Chai #2 Recipe By :Sonya L. Connor and William E. Connor Serving Size : 8 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup black tea leaves -- (like Darjeeling) 5 cups water 2 teaspoons fresh ginger root -- grated 1 star anise -- broken up 1 teaspoon orange peel -- grated 2 pieces cinnamon sticks -- 3 " pieces, broken -- in 1/2 1 teaspoon cardamom seeds 10 whole cloves 5 peppercorns 1 teaspoon vanilla 1/4 cup honey 3 cups skim milk Place tea leaves, water, ginger, anise, orange peel, cinnamon, cardamom, cloves and peppercorns in a pan. Bring to boil, reduce heat to low, stir, cover and boil 20 min. Strain and add vanilla, honey, milk. Heat thoroughly (do not boil) if serving hot. Pour over crushed ice if serving cold. Description: "Indian tea" Source: "The New American Cookbook" From "nar" - - - - - - - - - - - - - - - - - - - NOTES : Recipe says people liked this 2 different ways. Use 3 tablespoons tea, 4 cups water, 1/3 cup honey, 4 cups milk and the same spices for the other way. * Exported from MasterCook * Cheese Stuffed Chicken Breast With Menu Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup water -- boiled 1/4 ounce sun-dried tomatoes -- dry-packed 4 3 ounce skinless boneless chicken breast halves salt and black pepper 4 ounces spreadable cheese such as Rondele garden veg -- divided 4 teaspoons wondra(r) Quick-mixing flour -- or less 1/4 cup half and half, fat-free 1/3 Cup Japanese bread crumbs (Panko) 1 tablespoon olive oil 1 teaspoon unsalted butter Light Chicken Sauce with Sun-dried Tomatoe chicken scraps and tomato broth -- from above 1/4 cup dry sherry 1/2 teaspoon chicken or mushroom soup base garlic salt coarsely ground pepper 1 pinch saffron threads -- or turmeric fresh thyme -- the leaves ACCOMPANIMENTS: 4 ounces noodles, egg-free fresh thyme -- the stems 8 ounces green beans 1 tablespoon sliced almonds 2 pieces dried fig or other dried fruit -- julienned salt and pepper sugar Soften tomatoes in 3/4 cup hot water. Clean and pound chicken to even thickness. Trim chicken into a rectangle where necessary, transferring the trim pieces to a small sauce pan. Set up plates for coating chicken: flour, cream, crumbs. Drain the tomatoes, catching the liquid in the small sauce pan holding the chicken. Cut tomatoes into strips. Sprinkle a fillet with salt and pepper. Place a portion of the cheese spread on one side; top with a portion of tomato strips. Fold over and press gently to spread the filling while encasing it. Dust both sides with flour, dip in the half-and-half. Coat well with panko. Repeat for the other fillets. Preheat the oven to 375F. Heat an oven-proof skillet over medium high; heat the oil, add the butter to the oil and swirl to mix and coat without burning the butter. Saute the chicken until golden brown on one side (about 4 mins). Turn. Place skillet in the preheated oven for 15 minutes. MEANWHILE, put pasta pot with water on to boil. Add thyme stems and the noodles to the water. Bring to a boil, stirring occasionally. Reduce heat slightly and cook (10 mins). Remove thyme stems. Drain. Keep warm. SAUCE: Add 1/4 cup wine to the sauce pan. Bring to a boil. Reduce heat to medium. Season with garlic salt, pepper and soup-base. Allow broth to simmer and bubble to reduce the liquid while the chicken is baking. When broth coats the spoon, reduce heat to lowest; stir in saffron and thyme leaves. Taste and adjust salt and pepper. Steam the green beans; place a nonstick sauce pan over medium high heat. Spray the pan with olive oil and saute the nuts. Add the beans and the dried fruit. Season with a pinch of salt, pepper, and sugar. To plate: place noodles on one side of each plate, top with a chicken fillet. Place beans along side. Spoon sauce over noodles. TO PLATE: Place sauce on plate; serve the chicken on top; garnish with a dab of pesto and scallions. EACH 677 cals, 26% cff, 14g fat, 7g fiber. Description: "Thyme infused noodles and Green Beans with Nuts and Figs" From Pat_H - - - - - - - - - - - - - - - - - - - NOTES : Menu for a special occasion home-cooked meal. Whipped cream cheese spreads made by Rondele and Aloutte are available in a variety of flavors. We chose garden vegetable for this Chicken Kiev knock-off. Instead of the traditional egg-wash, the fillets were dipped in the newly available Fat Free Half and Half (from Land O'Lakes). The trimmings from the chicken breasts were combined with the water used to soften the tomatoes to make a light wine sauce. Packages of dried fruit make it easy to add fruit to a dish. We chose Calimyrna figs to add muskiness to green beans with almonds. Herb infused noodles completed the meal. It's been a long time since we had cheese with meat, so this was Cacoon-freedom. Served with thyme-infused egg free noodles and green beans with nuts and figs. The recipe looks complicated because there are three recipes in one. I used fat-free half and half instead of egg wash to hold the panko. will do that again. -pat * Exported from MasterCook * Cheesy Eggplant Casserole Recipe By :Diet Watch Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Eat-Lf Mailing List Low Fat Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/3 Cups onion -- chopped 2 Cloves garlic 11 Ounces whole tomatoes -- canned 2 Tablespoons tomato paste 3/4 Cup fat-free mozzarella cheese 3/4 Cup cottage cheese, lowfat 2 Tablespoons Parmesan cheese -- grated 3/4 Pound eggplant -- slices 1/2" thick 1 Tablespoon parsley 3/4 Teaspoon oregano -- ground 1/3 Teaspoon basil -- ground Coat a large skillet with nonstick cooking spray. Add the onion and garlic to the skillet and saute over low heat until onion is tender, about 6 minutes. Stir in drained whole tomatoes, tomato paste, parsley, oregano, basil and salt and pepper to taste. Bring mixture to a boil, reduce heat and let simmer, uncovered, for 40-50 minutes, stirring occasionally. Arrange eggplant slices on a steamer rack. Place in a large pot to which 1inch of water has been added, and steam for about 5 minutes until eggplant is tender. Do not overcook. Combine the mozzarella and cottage cheeses together and set aside. Coat a 13"x9" baking pan with nonstick cooking spray and place a layer of eggplant in the pan. Top eggplant with some of the sauce mixture and some of the cheese mixture and sprinkle with Parmesan cheese. Repeat the steps in layers until all the ingredients are used. Bake at 350F for 30-35 minutes and serve hot. Makes 4 Servings From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : Per serving: 127.9 cal, 1.7g fat, 3.7g fibre, 601mg sodium * Exported from MasterCook * Cherry Almond Muffin Bread Recipe By :hopi@iquest.net (Janice Heiss) Serving Size : 14 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- -- 1 1/2 Lb Loaf: 1 Tbsp Corn Syrup -- Note 1 2 Tsp Almond Extract Warm Water To Make 1/4 C Liquid 3 cups Bread Flour 3 Tbsp Nonfat Dry Milk Powder 1 Tsp Salt 1/4 Tsp Baking Soda 2 Tsp Sugar 2 Tsp Active Dry Yeast Note 1: (works without this but the crust is different) In a glass measuring cup mix syrup, almond flavoring and water and pour into bread machine mixing pan. Then add the rest of the ingredients. Set bread machine for sweet bread, light crust. When raisin/nut beep sounds, add 1/2 C dried red cherries. (May also add 1/3 C chopped almonds, but this adds fat, and the bread is good without it). [Give this a chance to cool before tasting. The flavor is better]. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 118.1 Total Fat 0.5g Sat Fat 0.1g Carb 23.7g Fib 0.9g Pro 4.1g Sod 182mg CFF 4.1% * Exported from MasterCook * Chewy Fruit Squares Recipe By :AICR Serving Size : 16 Preparation Time :0:00 Categories : Cookies & Bars Eat-Lf Mailing List Fruit Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking spray 1/3 cup all-purpose flour -- sifted 1/4 cup sifted whole wheat pastry flour 2 tablespoons cornstarch 1/2 teaspoon baking powder 1/8 teaspoon salt 1/2 teaspoon ground cinnamon 1/2 teaspoon ground ginger 2/3 cup brown sugar -- packed 1/4 cup chopped walnuts 1/2 cup chopped peeled apple 1 cup chopped pitted dates 1/2 cup dried apricots 1/2 cup dried peaches -- or pears 1/4 cup golden raisins -- or dried cranberries 1 large egg -- plus 1 egg white 2 tablespoons apple juice -- or orange juice 1 tablespoon canola oil -- or light olive oil Preheat oven to 350 F. Line a 9-inch pan square pan with wax paper and lightly coat the paper with cooking spray. In a large bowl, combine flours, cornstarch, baking powder, salt, cinnamon, ginger, brown sugar and nuts; blend. Add fruits to dry ingredients and toss well. In a cup, lightly beat the egg, egg white, juice and oil, then stir into the flour mixture until thoroughly moistened. Turn batter into pan and spread out. Bake 25 minutes or until golden. Cool 10 minutes in pan on wire rack. Cut and cool completely. Store in an airtight container for up to one week. Each of the 16 fruit squares contains 125 calories and 2 grams of fat, 2 grams fiber. Source: "Good Food Good Health sep 1999" From Pat_H - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Chicken Enchiladas #7 Recipe By :Recipe Rehab Cholesterol Center Jewish Hospital Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 flour tortilla -- 6-inch 2 teaspoons I Can't Believe It's Not Butter 1/2 cup chopped onion 4 cloves garlic -- minced 1 teaspoon ground coriander 1/4 teaspoon black pepper 3 tablespoons flour 1 cup nonfat sour cream 2 cups chicken broth 4 ounces green chiles -- chopped 1 cup low-fat Monterey Jack Cheese shredded -- divided 2 cups skinless boneless chicken breast -- cooked and chopped Wrap tortillas in foil. Heat in 350 degree oven 10 minutes. Lightly spray saucepan with Pam and add margarine. Add onion, garlic, coriander and pepper; cook until onion is tender. Stir flour into sour cream; add to onion mixture. Stir in broth and chilies all at once. Cook and stir until thickened and bubbly. Remove from heat and stir in 1/2 cup of cheese. Spray 12-by-7-inch baking dish with Pam. Stir 1/4 cup of sauce into chicken. Place about 1/4 cup of filling on top of each tortilla and roll up. Arrange rolls, seam side down in prepared dish. Top with remaining sauce; cover with foil. Bake in 350 degree oven 35 minutes. Uncover and sprinkle with remaining cheese. Bake uncovered until cheese melts. From Mary Curtis - - - - - - - - - - - - - - - - - - - NOTES : The following recipe was in our paper this past Sunday. I thought you all would like it. The cholesterol center says that it has Calories 478, Fat, 7 g, Sodium, 1041 mg., Cholesterol, 80 mg., Calories from fat 15 %. * Exported from MasterCook * Chicken Enchiladas #8 Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Mexican & Southwestern Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 16 oz nonfat sour cream 7 ounces canned diced green chilis -- drained 4 lg green onions -- white and green, sliced 1/2 cup minced cilantro -- use half parsley 1 1/2 tsps ground cumin 2 cups cooked chicken -- diced small 1/2 tsp salt 1 1/2 cups lowfat or nonfat shredded cheddar cheese -- divided 8 nonfat flour tortillas -- 8 inch 1 package enchilada sauce mix 6 ounces tomato paste, no salt added 2 cups water Most of this dish can be prepared ahead. Don't assemble farther than 3 hours in advance though. To cook enough chicken, start with 3 bone-in breast halves. Do not remove the skin. Micro-cook, covered, with a bit of water for 7 minutes. Increase time by 30 seconds if breasts have not come to room temp before cooking. Allow standing time, then discard skin and bones. Dice meat small. Make the enchilada sauce mix according to the package directions using 2 cups water and the can of tomato paste. If you like cilantro you can use all cilantro instead of half parsley. The original recipe called for 24 oz. of salsa instead of the enchilada sauce mix. It also called for 8 oz of light cream cheese, cut in strips and added to each enchilada before rolling up. We omit this, finding this dish rich enough as is. I use Healthy Choice Cheddar Cheese for this...it's very lowfat. Spray a 9x13x2 inch glass baking dish with Pam. Set aside. Preheat oven to 350. In a mixing bowl, combine the sour cream, green chilis, green onions, cilantro, cumin, salt, chicken and 1 cup of the cheese. Lightly coat the bottom of the casserole with enchilada sauce. Fill each tortilla with a scant 1/2 cup of the filling, rolling up tortillas and placing them in casserole. Cover with enchilada sauce. Bake, covered for about 45 minutes. Top with remaining cheese and return to oven to melt. Serving Ideas : I served this with Refried Bean Soup, Spanish Rice (Rice-A-Roni makes a good one) and a salad of romaine, radicchio, tomatoes, red bell peppers. From WhoMe40@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This is what we had for dinner tonight........You could really make a light meal out of just the soup, perhaps serving it with quesadillas. I only used a tsp. of oil to make the soup...and used nonfat refried beans of course. I think that would change the nutritional analysis. * Exported from MasterCook * Chicken Paprikash #2 Recipe By :Recipe Rescue Cookbook put out by Eating Well Serving Size : 1 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pounds chicken -- skinless -- skin and fat removed -- (only I'm using boneless breasts) salt & freshly ground pepper 1 Tbsp canola oil 1 onion -- thinly sliced 3 cloves garlic -- minced 2 Tbsp sweet Hungarian paprika 1/2 cup defatted chicken stock 1 1/2 cups nonfat plain yogurt 1 Tbsp cornstarch 2 Tbsp chopped fresh parsley Season chicken lightly with salt & pepper. In a heavy, nonstick skillet heat the oil over medium-high heat. Add the chicken and cook 4 to 5 minutes until the underside is golden. Turn the chicken and cook the other side for the same time. Sprinkle the onions and garlic around the chicken and cook 2 to 3 minutes, stirring until the onions are softened. Sprinkle with paprika and cook, turning the chicken and onion over, about one minute. Turn the heat to low, add chicken stock and cover the pan. Simmer, turning the chicken occasionally for 20 to 25 minutes until the chicken is no longer pink inside. Transfer the chicken to a serving platter and keep warm. In a measuring cup or small bowl, stir together the yogurt and cornstarch. Add to the skillet and cook stirring until the mixture is boiling and thickened. Season with salt & pepper. Pour the sauce over the chicken and serve hot. Garnish with chopped parsley. Serves 4. 341 calories; 41 g protein; 13 g fat; 15 g carbohydrate This is from the Recipe Rescue Cookbook put out by Eating Well (I sure miss that magazine!!) From Susannah Kolesar - - - - - - - - - - - - - - - - - - - NOTES : We are having our new pastor over for dinner tomorrow night and then going to a concert. I don't know if the pastor likes low fat food, but that's what he'll get here. Thought I would share the main course and dessert recipes with you. In addition we'll have rice pilaf and steamed asparagus. Want to come over and join us? [also see GERMAN APPLE CAKE] * Exported from MasterCook * Chicken Satay Recipe By :Step-By-Step Indonesian Cooking Serving Size : 8 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Oriental Theme - Japan Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 boneless skinless chicken breasts -- filleted 2 tbsps soy sauce 2 tsps lime juice Peanut Sauce: 2/3 cups peanuts, dry-roasted unsalted 3 shallots -- chopped 2 cloves garlic 1 tsp curry powder 1 tsp ground cumin 1/2 tsp ground coriander 1 tbsp honey 2 tsps soy sauce 1 cups water 1.Cut chicken fillets into long thin strips, thread onto 32 skewers in a weaving fashion. 2.To make Peanut Sauce: Combine peanuts in a food processor with spring onions, garlic, curry powder, cumin, coriander, honey, soy sauce and water, blend until smooth. Pour into a pan, stir over medium heat for 3 minutes or until sauce is reduced and thickened. 3.Cook chicken satays on preheated grill for 3 minutes on each side or until just cooked. During cooking, brush satays with combined soy sauce, lime juice and sesame oil. Serve immediately with hot Peanut sauce. Note : Peanut sauce may be made up a day in advance and stored in the refrigerator.Reheat over a low heat. Hint : If using wooden skewers, soak them in water for at least 10 minutes before using to prevent the skewers burning during cooking. ** Coriander: Indonesians use only the seed of the coriander plant, not the leaves or roots. ** Cumin : an aromatic spice with a pungent flavour. Seeds are available whole or ground. ** Sesame oil: a strongly flavoured oil, used in small quantities. From Betsy Burtis - - - - - - - - - - - - - - - - - - - NOTES : 6 WW points This makes more than enough sauce - for us anyway it is probably double what we need for that amount of chicken. * Exported from MasterCook * Chicken Saute With Sherry Vinegar Sauce Recipe By :Adapted from Food & Wine, Nov 1999 Serving Size : 6 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 Skinless Boneless Chicken Breasts Salt And Pepper -- To Taste All-Purpose Flour 3 Tbsp Extra Virgin Olive Oil -- Note 1 1/2 cups Finely Chopped Shallots 1/3 cups Dry Sherry -- Plus 1/2 cups Water 1/2 cups Sherry Vinegar -- Preferably Aged 1 1/2 Tbsp Honey 1 1/2 Tsp Sugar 3 cups Nonfat Veg Chicken Broth, Low Sod -- Or Fatfree Chicken Broth 1 1/2 cups Coarsely Chopped Peeled Plum Tomatoes 1 1/2 Tbsp Dijon Mustard Note 1: Original used 4 T extra virgin olive oil. I got by with 3 because I sprayed the nonstick pan first and cooked the chicken with a cover. Season the chicken with salt and pepper. Lightly coat the chicken pieces with flour. In a large heavy skillet, heat the oil. Add the chicken to the skillet and cook over moderate heat, turning once, until golden, about 3 min per side. Transfer the chicken to a platter. Add the shallots to the skillet, cover and cook over moderately low heat, stirring occasionally, until softened, about 5 min. Uncover and cook over moderately high heat until golden brown, about 2 min longer. Add the sherry and cook for 4 min, then stir in the sherry vinegar and sugar and cook until slightly thickened, 3 - 4 min. Stir in the stock, tomatoes and mustard and season with salt and pepper. Add the chicken back to the skillet and bring to a simmer. Cover partially and cook on simmer for 20 minutes or until cooked through. Transfer the chicken to a plate and keep warm. Simmer the sauce until slightly thickened, about 10 min. Return the chicken to the sauce and serve. This was very time consuming but turned out incredibly good!! It is definitely a keeper. Entered into MasterCook and tested for you by Reggie & Jeff Dwork --- This was very time consuming but worth the time and effort. I decided to do this by myself .... sigh!! So I put the flour and salt into a paper bag so I could toss the chicken in it. Well ... the paper bag leaked and I had flour on me and the footplate of my chair ... made the perfect outline of my feet and toes. Then I had 2 extra pieces of chicken so I decided to just put them into a ziplock to save them for another meal. I got one in and the 2nd one fell onto the footplate of the chair (missed my feet though). So, I got some water and soap and cleaned off the flour (the gluten started to do its thing when it got wet of course), and then sprayed the whole footplate with lysol. Well, wanting to be sure to get it good and clean and sprayed ... I sprayed a little too much on. I drove around and around my island (while the food was cooking) so that I could dry off the lysol. Next, when I was adding the shallots I missed and about half went on the floor ... got to chop another shallot. The cooking seemed to take longer then the times that were in the recipe so don't necessarily go by my time figures. I hope that you enjoy this as much as we did. - - - - - - - - - - - - - - - - - - - NOTES : Cal 438.1 Total Fat 11.6g Sat Fat 2.2g Carb 11.1g Fib 0.8g Pro 74.1g Sod 383mg --- I was thinking of trying this with that fig balsamic -- the bottle is only half gone. maybe half fig and half sherry vinegar. [Pat_H ] * Exported from MasterCook * Chinese Mustard Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Condiments & Seasoning Eat-Lf Mailing List Low Fat Oriental Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 Cup Boiling water 1/4 Cup Dry Mustard 1/2 Teaspoon Salt 2 Teaspoons Salad oil Stir boiling water into dry mustard. Add salt and salad oil. For yellower color, add a little turmeric. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 26.9 Total Fat 2.4g Sat Fat 0.2g Carb 0.6g Fib 0g Pro 0.9g Sod 178mg * Exported from MasterCook * Cilantro Miso Sauce Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Soups & Stews Theme - Japan Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Cilantro Leaves 1 Tablespoon Oil -- Olive Juice Of One Lime 1/4 Teaspoon Black Pepper 3 Tablespoons Miso -- Light Colored 1 Tablespoon Mirin Chop cilantro in a processor until well chopped. Add the lime juice, miso, olive oil, pepper and mirin. Process until smooth. Scrape down the sides as required. Makes about 1/2 cup. Will keep a short period if refrigerated. Serve with grilled beef, pork or fish; also over hearty salads. Substitute: Fresh coriander leaves for cilantro. Japanese soybean paste for Miso. Sweet rice wine for Mirin. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 23.2 Total Fat 1.5g Sat Fat 0.2g Carb 1.9g Fib 0.4g Pro 0.8g Sod 159mg * Exported from MasterCook * Citrus Curry Rice Salad Recipe By :skthom@ccmail.monsanto.com (Sheri K. Thomasson) Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fruit Low Fat Rice Salads Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 ounces Canned Mandarin Oranges 1 Cup Water 1/4 Cup Raisins 1/4 Teaspoon Salt 1/4 Teaspoon Pepper 1/4 Teaspoon Dried Tarragon 1 1/2 Cups Brown Rice -- (instant) 1 Cucumber -- peel/seed/chop 1/4 Cup Celery -- sliced 1/4 Cup Green Onion -- sliced 1/4 Cup Pecans -- chopped (toasted or 1/4 Cup Plain Nonfat Yogurt Drain oranges, reserving juice. Mix juice, water, raisins and spices in saucepan. Bring to boil. Stir in rice. Return to boil. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Let stand for 5 minutes. Spread in shallow pan; freeze 10 minutes (to quickly cool rice). Toss with remaining ingredients. Serves 6-8 From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 235 Total Fat 3.1g Sat Fat 0.4g Carb 47.8g Fib 1.8g Pro 5.2g Sod 106mg CFF 11.5% * Exported from MasterCook * Classic French Bread Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Bread Machine Breads Eat-Lf Mailing List Low Fat Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups Water 2 Tsp Sugar 1 Tsp Salt 3 1/2 cups White Flour -- Note 1 1 1/2 Tsp Yeast 1 Tbsp Cornmeal -- Optional 1 Tbsp Oil 1 Egg White -- Beaten 1 Tbsp Water Note 1: In U.S., use Bread Flour; in Canada, use either Bread Flour or All Purpose Flour. 1. Measure first 5 ingredients in the order listed into Baking Pan. 2. Insert Baking Pan into oven chamber, twist to secure. Close lid. 3. Select: Dough / Pasta Setting. 4. Press Start There will be a 25 minute preheat delay before mixing begins. 5. When cycle is complete, remove dough from machine to a lightly floured surface. If necessary, knead in enough flour to make dough easy to handle. 6. Divide dough in half and roll each half into a 10 x 8 inch rectangle. Beginning at long end, roll up tightly as for jelly roll. Pinch seams and ends to seal. Taper ends by gently rolling back and forth. 7. Place each loaf, seam side down, on a greased baking sheet sprinkled with cornmeal (optional). Lightly brush each loaf with oil. Cover and let rise in warm, draft free place until double in size, 20 to 30 minutes. With a sharp knife make 3 or 4 diagonal cuts about 1/4 inch deep across the top of each loaf. Lightly beat egg white and 1 tablespoon water; brush some of egg white mixture over top of each loaf. Bake at 350F for 20 minutes. Brush again with remaining egg white mixture. 8. Bake 5 to 10 minutes more or until done. Bread should sound hollow when tapped. (For even browning when baking two loaves, switch positions of sheets halfway through baking.) Remove the breads from the sheets; cool on a wire rack. Makes 2 loaves. Helpful Tip: This crusty French bread, with its chewy texture, makes a delicious garlic bread. Just slice lengthwise, top with garlic butter & broil. From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Cold Tofu Appetizer Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Low Fat Oriental Theme - Japan Tofu Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Package Lowfat Tofu -- cubed 1 Teaspoon grated ginger 1 scallions -- finely chopped 1 Tablespoon soy sauce 1 Tablespoon Rice Wine -- Sake Divide the tofu into four cups. Mix together the sauce ingredients and sprinkle them on top. Flavor with chili pepper flakes if desired. You can also sprinkle the tofu with dried bonita flakes. From Reggie Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 74.8 Total Fat 1.2g Sat Fat 0g Carb 5.7g Fib 0.9g Pro 6.3g Sod 903mg CFF 17.9% * Exported from MasterCook * Cooking Substitutions Chart Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Low Fat Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- When you're ready to bake or cook and realize you're missing an ingredient, don't fret. This chart can help save you a last-minute trip to the store. Even better, it might prevent a cooking disaster. You'll find more advice for the occasionally clumsy chef in Food First Aid. Allspice Amount: 1 teaspoon Substitution: 1/2 teaspoon cinnamon and 1/2 teaspoon ground cloves Arrowroot Amount: 1 teaspoon starch Substitution: 1 tablespoon flour or 1/2 tablespoon cornstarch Baking Amount: 1 teaspoon powder Substitution: 1/4 teaspoon baking soda and 5/8 teaspoon cream of tartar. Warning: Never substitute an equal amount of baking soda! Bay leaf Amount: 1 whole Substitution: 1/4 teaspoon crushed Bread Amount: 1 cup crumbs (dry) Substitution: 3/4 cup cracker crumbs or cornmeal Broth Amount: 1 cup Substitution: 1 bouillon cube or 1 teaspoon granules mixed with 1 cup boiling water Butter Amount: 1 cup Substitution: 1 cup margarine or 7/8 cup shortening or 7/8 cup oil Warning! Do not substitute oil for solid fat in baked product unless recipes are formulated for oil! Carob Amount: 3 tablespoons Substitution: 3 tablespoons cocoa and 1 tablespoon shortening Chocolate Semisweet Amount: 1 ounce Substitution: 1/2 ounce unsweetened chocolate and 1 tablespoon granulated sugar Unsweetened Amount: 1 ounce Substitution: 3 tablespoons unsweetened cocoa and 1 tablespoon butter/margarine, or 3 tablespoons carob powder and 2 tablespoons water Coconut Amount: 1 cup (grated) Substitution: 1 1/3 cups flaked coconut Cornstarch Amount: 1 tablespoon Substitution: 2 tablespoons all-purpose flour or 2 teaspoons arrowroot Corn syrup Regular Amount: 1 cup Substitution: 3/4 cup light corn syrup and 1/4 cup light molasses Light or dark Amount: 1 cup Substitution: 1 1/4 cups granulated sugar and 1/4 cup liquid, or 1 1/4 cups packed brown sugar and 1/4 cup liquid Cracker Amount: 1 cup crumbs Substitution: 1 1/4 cups bread crumbs Cream Sour Amount: 1 cup Substitution: 3/4 cup buttermilk and 1/3 cup butter/margarine or 1 cup plain yogurt Whipping Amount: 1 cup Substitution: 3/4 cup milk plus 1/3 cup butter Warning! Never substitute half 'n' half! Egg Whole Amount: 1 Substitution: 2 egg yolks and 1 tablespoon water, or 2 egg whites, or 1/4 cup egg substitute White Amount: 1 white Substitution: 1 tablespoon powdered egg white and 2 tablespoons water Yolk Amount: 1 yolk Substitution: 2 tablespoons powdered egg yolk and 2 tablespoons water Feta Amount: 1 cup cheese Substitution: 1 cup Ricotta cheese "salata" (aged, salted) Flour For thickening Amount: 2 tablespoons Substitution: 1 tablespoon cornstarch, potato starch or rice starch; or 2 tablespoons quick-cooking tapioca Sifted cake flour for baking Amount: 1 cup Substitution: 1 cup minus 2 tablespoons sifted all-purpose flour Sifted self-rising for baking Amount: 1 cup Substitution: 1 cup sifted all-purpose flour plus 1 1/2 teaspoon baking powder and 1/8 teaspoon salt Garlic Amount: 1 small clove Substitution: 1/8 teaspoon garlic powder or 1 teaspoon chopped Ginger Amount: 1 tablespoon finely chopped (fresh) Substitution: 1/8 teaspoon ginger powder or 1 tablespoon rinsed candied ginger Herb Amount: 1 tablespoon (fresh) (any kind) Substitution: 1/4 to 1/2 teaspoon (dried) Honey Amount: 1 cup Substitution: 1 1/4 cups sugar and 1/4 cup liquid Ketchup Amount: 1 cup (for Substitution: 1 cup tomato sauce, 1/2 cup cooking) sugar and 2 tablespoons vinegar Lemon Juice Amount: 1 teaspoon Substitution: 1/2 teaspoon vinegar Rind Amount: 1 teaspoon Substitution: 1/2 teaspoon lemon extract Milk Buttermilk or sour milk for baking Amount: 1 cup Substitution: 1 cup whole milk and 1 tablespoon lemon juice or vinegar -- let stand 5 minutes Warning! Never use soured or spoiled milk! Sweetened condensed Amount: 1 can Substitution: Heat 1/3 cup and 2 tablespoons evaporated milk, 1 cup sugar and 3 tablespoons margarine Saffron Amount: 1 teaspoon Substitution: 1 teaspoon turmeric Soy sauce Amount: 1 tablespoon Substitution: 1 tablespoon Teriyaki sauce Sugar Powdered Amount: 1 cup Substitution: 1/2 cup plus 1 tablespoon granulated sugar Granulated Amount: 1 cup Substitution: 1 cup superfine sugar, or 1 cup packed brown sugar, or 1 3/4 cups confectioners' sugar Light brown Amount: 1 cup 1/2 cup dark brown sugar and 1/2 cup granulated sugar Tomato Amount: 1 cup sauce Substitution: 6 tablespoons tomato paste and 1/2 cup water Yeast Amount: 1 tablespoon (dry active) Substitution: 1 compressed yeast cake or 1 packet dry active yeast Yogurt Amount: 1 cup Substitution: 1 cup buttermilk or 1 cup sour cream From Reggie and Jeff Dwork - - - - - - - - - - - - - - - - - - -